Fish with Coconut-Mango Sauce

RECIPESPLUS
11Ingredients
25Minutes
510Calories

Ingredients

US|METRIC
  • 1 1/3 cups wild rice (long grain)
  • 1 bunch broccoli (trimmed and cut into florets)
  • 4 fillets red snapper (or other flaky white-fleshed fish)
  • 1/2 lemon (juiced)
  • 3 tablespoons canola oil
  • 15 ounces mangoes (sliced)
  • 1 onion (small)
  • 3 tablespoons coconut cream
  • 1 pinch brown sugar
  • 1/4 cup shredded coconut
  • mango (slices, to garnish)
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    Directions

    1. Cook rice according to package directions. Around 6 mins before end of cooking, add broccoli to rice.
    2. For the fish, sprinkle fillets with lemon juice. Heat 2 tbsp oil in a frying pan and sear fish for 2-3 mins each side. Season with salt and pepper.
    3. For the mango sauce, measure out 1/2 cup of juice and drain the remaining fruit. Purée half the mango with a hand blender. Finely dice the other half. Heat 1 tbsp oil in a pan and sauté onion. Add mango purée and juice, bring to a boil, then reduce heat.
    4. Add diced mango, coconut cream and sugar to pan and season with salt and pepper. Toast shredded coconut in a dry frying pan and let cool slightly.
    5. Arrange fish fillets and rice on serving plates. Top fish with mango sauce. Sprinkle with shredded coconut and garnish with mango slices.
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    NutritionView More

    510Calories
    Sodium3% DV75mg
    Fat25% DV16g
    Protein29% DV15g
    Carbs28% DV85g
    Fiber52% DV13g
    Calories510Calories from Fat140
    % DAILY VALUE
    Total Fat16g25%
    Saturated Fat6g30%
    Trans Fat
    Cholesterol
    Sodium75mg3%
    Potassium1070mg31%
    Protein15g29%
    Calories from Fat140
    % DAILY VALUE
    Total Carbohydrate85g28%
    Dietary Fiber13g52%
    Sugars31g62%
    Vitamin A45%
    Vitamin C320%
    Calcium10%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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